WOD

Friday 20/01/17

A) Shoulder Press 5-5-3-3-1-1

B) 3 rounds for time of:
30 Power Cleans 60/40kg
30 Wall Balls 9/6kg
30 Cal Row 

Thursday 19/01/17

A) Front Squat 5-5-5-5-5

B) 12- 1 reps for time of:
12 Kettlebell Swings 32/24kg
1 Wall Climb between rounds

Wednesday 18/01/17

A) Hang Power Snatch 3-3-3-3-3-3-3

B) “G.I. Jane”

For time:
100 Burpee Pull Ups

Tuesday 17/01/17

A) Deadlift 3-3-3-3-3

B) For time:
21 Dumbbell Thrusters, pick load
Run 400m
18 Dumbbell Thrusters, pick load
Run 400m
15 Dumbbell Thrusters, pick load
Run 400m

Monday 16/01/17

A) Bench Press 5-5-5-5-5

B) EMOM 15 mins:
Min 1: Overhead Walking Lunge 43/30kg, 15m
Min 2: Max Muscle Ups (or Ring Dips) in 40 secs
Min 3: 50 Double Unders

Saturday 14/01/17

“Air Force”

For time:
20 Thrusters 45/30kg
20 Sumo Deadlift High Pulls 45/30kg
20 Push Jerks 45/30kg
20 Overhead Squats 45/30kg
20 Front Squats 45/30kg

You must do four burpees at the beginning of every minute before moving on to the barbell work. You are allowed to move to the next barbell skill once you have completed all 20 reps. If the minute clock beeps during a repetition you will complete that rep and then start your four burpees. There is a 20 minute cap.

Friday 13/01/17

A) Weighted Sit-up 3 x 20

B) AMRAP 15 min:
9 Toes to Bar
12 Kettlebell Swings 24/16kg
15 Box Jumps 24/20″

Thursday 12/01/17

A) Back Squat 10-10-10

B) For time:
18 Burpees Over Bar
6 Clean & Jerks 90/60kg
15 Burpees Over Bar
5 Clean & Jerks 90/60kg
12 Burpees Over Bar
4 Clean & Jerks 90/60kg
9 Burpees Over Bar
3 Clean & Jerks 90/60kg

Wednesday 11/01/17

A) Push Press 3-3-3-3-3

B) 3 rounds for time of:
50 Cal Row 
150 Double Unders
50 Walking Lunges

Tuesday 10/01/17

A) EMOM 12 mins:
ODDS 2 Rope Climbs, 15 ft
EVENS 10 Handstand Push-ups

B) “Karen”

For time:
150 Wall Balls 9/6kg

footer-partners

crossfitgames2013

CrossFit journal-125x63

footer-connect
icon_fb icon_yt icon_rss

footer-contact
4, 14-16 Livingstone Street
Lawson, NSW 2783
Sam 0438 780 673
info@midmountainscrossfit.com